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Want to try a different type of protein in the morning? These vegan quiche cups use tofu baked in muffin tins for an easy make-ahead breakfast recipe!

The Benefits of Soy
Yes, you read that right! For years, the soybean has been criticized in the media for "increasing your cancer risk." In fact, it's the opposite! Minimally processed soybean products contain isoflavones that may reduce your risk of certain cancers (according to ongoing research). If you are still skeptical, here are some other benefits:
- Soy, like other plant food sources, is naturally cholesterol-free and makes an excellent source of polyunsaturated fats (benefiting heart health).
- Soy is a good source of iron, B-vitamins, potassium, and zinc.
- Edamame and tempeh are excellent sources of fiber which help with glycemic control and aid in digestion.
For more information, visit the American Cancer Society website and read this article about the benefits of soy.

Start with protein!
We all know skipping out on breakfast is a major no-no. Who enjoys being hangry, or better yet, being around those that are?! Including adequate sources of protein in your morning meal gives you the fuel your metabolism needs while also maintaining your blood sugar levels. So, what are good sources? While keeping in mind that the recommended protein intakes vary by gender, weight, and activity level, most intakes range from 50-65 grams daily for the average individual.
In addition to these vegan quiche cups, try these sources of protein:
- 4-6 ounces yogurt
- 1-2 eggs
- 2 tablespoons of nut butter
- 1 cup cottage cheese
- 1 cup dry cereal or uncooked oats

In this recipe for Vegane Quiche Cups...
As I mentioned earlier, focusing on minimally processed soy products provides many benefits. This recipe, however, does include vegetarian protein crumbles. I try to limit my intake of "fake meats" due to their processing (includes higher amounts of sodium). If you prefer a less processed substitution, try black beans, mushrooms or more vegetables, such as peppers, broccoli, or leafy greens, which would also make these vegan quiche cups delicious! If you prefer actual eggs, go for it! You likely would need up to 6 eggs and ½ to 1 cup milk to get the right batter. However you choose to enjoy these quiche cups it will still be a perfect and satisfying breakfast choice!
PrintDelicious and Easy Vegan Quiche Cups
Want to try a different protein in the morning? These vegan quiche cups use tofu baked in muffin tins for an easy make-ahead breakfast recipe! To make these quiche cups vegetarian, use part-skim cheese.
- Prep Time: 5 min
- Cook Time: 25 min
- Total Time: 30 minutes
- Yield: 10-12 muffins 1x
- Category: breakfast
- Method: baking
Ingredients
1 package vegetarian sausage, diced
1 cup swiss chard or kale, chopped
14 ounces extra firm tofu, drained and largely chopped
¼ cup chickpea flour
¼ teaspoon ground mustard seed powder
¼ teaspoon onion powder
½ teaspoon ground cumin
½ cup shredded cheddar cheese, dairy-free to make vegan
Salt and pepper to taste
Instructions
Preheat the oven to 350 degrees Farenheit. Set aside a lightly greased 12-count muffin tin.
In a large skillet or non-stick pan, saute olive oil on medium high heat. Add the sausage and saute until browning, about 7 minutes. Add in the kale leaves and saute an additional minute or two until the leaves have wilted. Remove from heat and set aside.
In a large food processor ( or high-speed blender) combine the tofu, chickpea flour, cheese, and seasonings. Pulse until well blended. Transfer the tofu mixture to a large bowl. Add the sausage and kale and mix thoroughly to combine all ingredients.
Pour the final mixture into the muffin tins reaching the top of each tin.
Bake for 20-25 minutes or until cooked in the middle (after inserting with a clean knife).
Notes
These vegan quiches make an excellent breakfast meal prep. Feel free to keep in the refrigerator for up to three days, covered in an airtight container. These can also be frozen for up to a few months (also if in an airtight container).
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